Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a backpack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems.
NS DE: eparing for Back to School
INSIDE: Preparing for Back to School
The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body 3 Tips to Prevent Youth Sports Injury How to Improve Your Child’s Nutrition COVID-19 Prevention Tips Share Your PT Experience! ips to Prevent Youth Sp r s Inju y w to Improve Your Child’s Nutrition VID-19 Prevention Tips are Your PT Experience!
Improve Your Child’s Nutrition Great Ideas Inside! >
The Therapy Bulletin The Newsletter About Your Health And Caring For Your Bod The Therapy Bulletin The Newsletter About Y ur Health And Caring For Your B dy
can lead can take and wear y to avoid OL
Helping You Get Back to Life
PREPARING FOR BACK TO SCHOOL with Backpack Safety Tips Center City 324 S Saginaw Rd Midland, MI 48640 989-631-3570 Medical Professional Building 555 W. Wackerly St, Ste 3600 Midland, MI 48640 989-839-4570 www.ptandrehab.com PREPARING FOR BACK TO SCHO L with Backpack Safety Tips
Coleman Family Center 991 E. Railway Coleman, MI 48618 989-631-3570
East End Building 715 E. Main St, Suite 2200, Midland, MI 48640 989-374-2222
Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child hav these symptoms after wearing a heavy school backpack? Carrying too much weight in a backpack or 3 Tips to Prevent Youth Sports Injury How to Improve Your Child’s Nutrition INSIDE: Preparing for Back to School ching backs and houlders? ngling arms? Weakened muscles? ooped p sture? Does your child ve these symptoms af er we ring heavy school backpack? Carrying o much weight in a backp ck or
wearing it the wrong way can lead to pain and strai . Pa ents c n take steps to h l children loa a d wear backpacks the orrect way to avoid health prob ems.
wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems.
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ed inside) COVID-19 Prevention Tips Share Your PT Experie ce! egardless of age or physical limitation, movement mak s it possible f r all of us to reach u greatest potential s human . In this respect, our missi n at PTRS is to help you g t back to life. We work on optimizing and restoring movement and it is bou more than personal h alth. It’s bout ransforming lives. One life at a tim . Centered on YOU Tomove is to experience life. Our ability towork, to play with our kids, to compete at our best, to explore the world around us… movement is at the center of it all. Regardless of age or physical limitation, movement makes it possible for all of us to reach our greatest potential as humans. In this respect, our mission at PTRS is to help you get back to life. We work on optimizing and restoring movement and it is about more than personal health. It’s about transforming lives. One life at a time. Centered on YOU Tomove is to experience life. Our ability towork, to play wi h our kids, t compete at our bes , to explore the w rld around us… movement is at the cen er of it all.
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ability towork, to play with our kids, to compete round us… movement is at the center of it all. e for all of us to reach our greatest potential k to life. We work on optimizing and restoring rming lives. One life at a time.
The Therapy Bull The Newsletter About Your Health And Caring For
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PREPARING FOR BACK TO SCHOOL with Backpack Safety Tips
SEPTEMBER 2020 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body Helping You Get Back to Life
PREPARING FOR BACK TO SCHOOL with Backpack Safety Tips
Photo courtesy www.moveforwardpt.com
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Wearing the Backpack • Distribute weight evenly by using both straps. Wearing a backpack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a backpack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the backpack fits snugly on the child’s back. A backpack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the backpack’s weight more evenly. • The bottom of the backpack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.
Loading the Backpack • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the backpack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the backpack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it.
• School backpacks come in different sizes for different ages. Choose the right size backpack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day. Call today to see how our services can help your child stay pain-free.
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3 TIPS TO HELP PREVENT YOUTH SPORTS INJURY
2. Make Rest a Priority Kids should have at least one or two days off from any particular sport each week. During that time off, absolute rest is not necessary. Dynamic stretching appears to be the best recovery mode to enhance performance and cardio-respiratory and lactate responses. Using self- massage tools such as the foam roller or stick massages will help in soft tissue mobility. In addition, proper nutrition and hydration should be maximized. One of the most important factors in recovery for the youth athlete is sleep. A good night’s sleep of 8-10 hours will assist in adaptation to the physical, neurological, immunological and emotional There is a fine line between soreness from exertion and pain from injury, and athletes cross that line all the time. Paying close attention to your body and communicating when pain is present will help keep an athlete off the sidelines. For parents it is hard to know when there is true injury or just normal activity soreness. If a child is complaining about the same pain for more than 48 hours, it’s always best to have it checked out by a sportsmedicine professional. Our philosophy in physical therapy is always to take care of the injury immediately and completely in order to prevent further progression of the condition and reduce areas of compensation. It is much better to miss a few days taking care of a small injury versus letting that small injury turn into a significant injury that can cost the entire season. stresses of competition. 3. Listen to Your Body Call Physical Therapy & Rehab Specialists today to learn more about how we can help your youth athlete prepare for the fall season!
Refer A Friend! Who Do You Know That Needs Our Help? The second part to the warm-up incorporates movements similar to that of the athlete’s sport. Short periods of dynamic stretching focus on movements that work through the range of motion required for the sport, such as the walking knee lift. This is followed by sport-specific movements of increasing intensity such as sprint drills, bounding activities, or jumping. The more power necessary for the sport or activity, the more important the warm-up becomes. The second phase of the warm-up should also include rehearsal of the skill to be performed, and should progress gradually with sufficient intensity to increase muscle and core temperatures without causing fatigue or reducing energy stores. A proper warm up should consist of 5 to 10 minutes of slow activity such as jogging or skipping. In addition, low-intensity sport-specific actions such as dribbling a soccer ball can provide a very general warm-up that aids in skill development and raises body temperature. The aim of this initial warm-up period is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and perspiration and to decrease viscosity of joint fluids. As youth athletes start to prepare for their fall sports with preseason practices, injuries often begin to appear within the teams. Our goal is for athletes to enjoy and excel in healthy sports participation. Education of all those involved in youth athletics can help reduce the number of children being sidelined from sports-related injuries. Most organized sports-related injuries (62%) occur during practice rather than in games. The most common types of sports-related injuries among children are sprains, muscle strains, bone or growth plate injuries, and repetitive motion injuries. 3 Tips to Help Prevent Sports Injury 1. Warm Up Properly
Exercise Essential
Strengthens Knees and Loosens Lower Back
SITTING STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides.
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Do You Have Friends Or Family Unable To Do The Following:
� Move without pain � Bend & move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
If you know someone suffering with aches and pains, give the gift of health. Refer them to Physical Therapy & Rehab Specialists today. Pass along this newsletter or have them call us directly to schedule an appointment with us.
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Share Your PT Experience!
How to Improve Your Child’s Nutrition
Drink Plenty of Water Dehydration can lead to a system overload. Thinking becomes cloudy, energy diminishes, cell activity becomes sluggish, and elimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily is one of the easiest and healthiest options. Adding freshly squeezed lemon and lime can add flavor and aids in digestion. Get Enough Sleep Growing children need sleep, although they will beg to differ! Sleep is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night. To help your children get a good night’s sleep, help instill a regular bedtime routine, and ensure that the TV, computer, video games, and cell phone are out of your child’s bedroom. Make the room as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well.
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Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with salami, olives, carrots, baby tomatoes, and grapes. (Dipping is easier and less messy if you pack the hummus in a separate container.) Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful first week back to school!
COLEMAN FAMILY CENTER
EAST END BUILDING
COVID-19 Prevention Tips Your Guide to Staying Healthy
Patient Success Spotlight
“I could not be happier with the results of my treatment. For the first time in 2.5 years, I am pain-free. I appreciate the caring nature of Ajay and Ben. They take time to listen and understand what I’m feeling and how I feel the therapy is helping me or not. I couldn’t be happier!” -P. R. “For the first time in 2.5 years, I am pain-free... I couldn’t be happier!”
The staff at Physical Therapy & Rehab Specialists is focused on keeping you healthy and our equipment and facilities clean. We want to also encourage our patients to help prevent the spread of coronavirus by:
Cleaning Hands Often
Maintaining Social Distance of at Least 6 Feet
Covering Coughs and Sneezes with a Tissue
Avoid Touching Your Face with Unwashed Hands
Wearing a Mask in Public Places
Stay Home if You Are Sick
www.ptandrehab.com Centered on YOU
We appreciate you so much for doing your part to keep our community healthy, and we look forward to seeing you in the clinic!
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